On the C2 rower:Pull a sub-1:25/500-m pace for as long as possibleRest 3 minutesPull a sub-1:30/500-m pace for as long as possibleRest 3 minutesPull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:30/500-m pace for as long as possibleRest 3 minutesPull a sub-1:25/500-m pace for as long as possible

Add in the time spent for each effort. Change the meters for each round.